Yesterday we spent a while on the barbell. We lifted heavy, fast and with intensity. Today we will take our own body weight and push ourselves to the limit. These workouts are often overlooked or skipped, but they are an important part of the training cycle! Jason K hit you with a few tips for … Read more
We have a few events coming up here at CFH! Saturday, July 20th is the CFH Throwdown for a Cause! There are a few spots left! We especially need scaled Men! We also need volunteers, please email community@crossfitfederalhill.com if you can help! Athletes should show up at 8 am! WOD #1 should kick off by … Read more
We have not been outside of 15 minutes for a little while now. It is always good to test your limits with a longer workout. Do not dread it, embrace it! WOD 9 Push ups 12 Thrusters (115#/75) 15 Pull ups 18 Min AMRAP Mobility WOD 7 min of Mandatory Mobility The coach will let … Read more
NO OPEN GYM TODAY
NO OPEN GYM TOMORROW WOD Bench Press 5/5/5/5/5 WOD 9 Front Squats (135#/75#) 12 Sit ups 15 Burpees 4 Rounds HandStands!
NO MORNING CLASSES! First class is at noon then a regular evening schedule. Strength WOD A1) 5 Sets- 3 Power Cleans (must be touch and go) + 1 Jerk Progress up to a heavy load, rest between sets WOD 10 Power Cleans (155/105) 50 Double Unders 3 Rounds John C working his front squat
THERE WILL BE ONE CLASS TODAY (JULY 4th) at 9 am! A look into the training and the life of an elite CrossFit athlete-Dan Baily visits CrossFit HQ -Part 2 An Athletes guide to Inflammation- It is important to know what is “good” to eat, but for the most part we all know fruit and … Read more
Independence Day Schedule July 4th – One class- 9 am. It will be a partner WOD! Who will dominate the independence WOD! July 5th- No am classes. First class will be at noon. (then regular schedule) July 6th– Regular Schedule July 7th– No Open Gym July 20th CFH Throwdown for a Cause. Please Sign up … Read more
Independence Day Schedule July 4th – One class- 9 am. It will be a partner WOD! Who will dominate the independence WOD! July 5th- No am classes. First class will be at noon. (then regular schedule) July 6th– Regular Schedule July 7th– No Open Gym July 20th CFH Throwdown for a Cause. Please Sign up … Read more
Open Gym From 9 am to Noon
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